How many carbs are in egg foo young without gravy?

Quick Answer

Egg foo young is a Chinese omelette dish made with eggs, vegetables, and sometimes meat. When prepared without gravy or sauce, the carb content comes mainly from the vegetables used. On average, a serving of egg foo young without gravy contains around 5-15 grams of net carbs. The exact amount can vary depending on the specific ingredients used.

What is Egg Foo Young?

Egg foo young is a Chinese dish consisting of eggs and vegetables fried into an omelette or pancake. Some common ingredients used are:

• Eggs – The main component, eggs bind everything together.
• Onion – Provides flavor and texture.
• Bean sprouts – A classic Chinese vegetable used in many stir-fries.
• Green onion – Gives aroma and freshness.
• Cabbage – Adds texture and crunch.
• Carrots – For sweetness and color.
• Peas – A touch of natural sweetness.
• Bean curd – Adds an interesting, chewy texture.
• Shrimp, chicken, pork, or beef – Optional protein sources.

In addition to vegetables, egg foo young often contains small amounts of seasonings like soy sauce, sesame oil, garlic, ginger, white pepper, and oyster sauce.

The mixture is fried into a large flat pancake in a good amount of oil. The result is a fluffy egg dish on the outside with a soft, almost custard-like interior.

Egg foo young can be eaten on its own, drizzled with extra sauce. More often, it is served with an accompanying brown gravy or sauce.

Egg Foo Young Nutrition

Here is the basic nutrition information for a 6-ounce serving of egg foo young without gravy or sauce (1):

• Calories: 173
• Fat: 12g
• Carbs: 5g
• Fiber: 2g
• Net carbs: 3g
• Protein: 11g

As you can see, plain egg foo young is relatively low in carbs, with only about 3 grams of net carbs per serving.

The majority of calories come from fat due to the cooking method – frying the egg dish in oil. There is also a good amount of protein from the eggs themselves.

The small amount of carbs comes from the vegetables mixed into the eggs, mostly onion, bean sprouts, carrots, and cabbage.

Carb Count of Common Egg Foo Young Ingredients

The exact carb content of egg foo young can vary based on the specific recipe. Here is the carb count for 1 cup of some commonly used ingredients (2, 3, 4, 5, 6, 7):

Ingredient	Total Carbs	Fiber	Net Carbs
Onion, chopped	9g	1g	8g
Bean sprouts	5g	2g	3g
Green onions	5g	1g	4g
Cabbage, shredded	5g	2g	3g
Carrots, sliced	6g	2g	4g
Peas	14g	5g	9g
Extra firm tofu	2g	1g	1g
Bean curd	1g	0g	1g
Chicken breast	0g	0g	0g
Beef	0g	0g	0g

As you can see, vegetables like onion, bean sprouts, cabbage, and carrots add a small amount of carbs. Peas are slightly higher. On the other hand, protein ingredients like chicken, beef, and tofu contribute no carbs.

By choosing low carb vegetables and minimizing peas, you can make egg foo young with very few carbs overall.

Typical Carb Count

Given the ingredients typically used in egg foo young, a 6-ounce serving ends up providing around 5-15 grams of net carbs without gravy or sauce.

A serving with just eggs, onion, bean sprouts, cabbage and carrot might contain around 5 grams of net carbs total.

If the recipe also includes green onions, peas, and tofu, it could get up to 10-15 grams net carbs.

Adding thickeners like cornstarch or wheat flour would also increase the carb count slightly.

Overall, a typical egg foo young pancake has a relatively low amount of net carbs compared to dishes like fried rice or lo mein noodles.

Effect of Sauces and Gravies

While plain egg foo young is low carb, the total carb count increases significantly if it is served with gravy or sauce.

Here are some common examples (8, 9, 10):

Sauce	Carbs per 1/4 Cup
Brown sauce	12g
Oyster sauce	7g
Hoisin sauce	17g
Sweet and sour sauce	20g

As you can see, just 1/4 cup of sauce can add 7-20 grams of carbs. This means the total carb count of egg foo young could double or triple when sauce is included.

To keep the carb count low, it’s best to order egg foo young without gravy or sauce. Alternatively, ask for it on the side so you control how much you use.

Lower Carb Egg Foo Young Recipe

Here is a recipe for making low carb egg foo young at home (11):

Ingredients

• 6 eggs
• 1 cup bean sprouts
• 1/2 cup shredded cabbage
• 1/4 cup chopped green onions
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions

1. Heat 1 tbsp oil in a skillet over medium heat.
2. Add the onion and cook for 1 minute until translucent.
3. Add the garlic and cook for 30 seconds until fragrant.
4. Add the cabbage, bean sprouts and green onion. Cook for 2-3 minutes until vegetables are tender.
5. Whisk the eggs with the sesame oil and season with salt and pepper.
6. Add the eggs to the skillet and cook, lifting the edges to allow uncooked egg to reach the bottom of the pan.
7. When the bottom is set but the top is still moist, flip the egg cake. Cook for another 1-2 minutes on the other side.
8. Slide egg foo young onto a plate and cut into wedges to serve.

This easy egg foo young recipe makes 4 servings, each with about 5 grams of net carbs. It skips higher carb ingredients like peas while maximizing veggies that are lowest in carbs.

Making Egg Foo Young Keto-Friendly

Here are some tips for keeping egg foo young low in carbs on a ketogenic diet:

– Avoid peas, which are higher in carbs. Stick to low carb vegetables like bean sprouts, cabbage, mushrooms, zucchini or celery.

– Skip breadcrumbs or wheat flour as thickeners, as these add unnecessary carbs.

– Use coconut flour instead of regular flour if you need a thickener. A small amount of xanthan gum can also help bind without carbs.

– Choose a keto-friendly sauce like melted butter, hollandaise, or a ginger avocado sauce. Stay away from sweet commercial sauces.

– Add in extra protein like cooked shrimp, pork, chicken or beef to help balance the meal.

– Eat egg foo young as part of a low carb plate that also includes foods like cauliflower rice and non-starchy vegetables.

With some simple modifications, egg foo young can definitely be adapted to fit a keto meal plan.

Low Carb Egg Foo Young Sauce

It’s easy to make a delicious keto-friendly sauce for egg foo young:

Ingredients:

• 4 tbsp butter
• 2 tbsp coconut aminos
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 garlic clove, minced
• 1/2 tsp ginger, grated
• 1 tsp xanthan gum (optional)

Instructions:

1. Melt the butter in a small saucepan over medium heat.
2. Add the coconut aminos, rice vinegar, sesame oil, garlic and ginger. Bring to a simmer.
3. If using xanthan gum, first blend it with a bit of water. Then add the slurry to the sauce and whisk well to thicken.
4. Let sauce reduce for 1-2 minutes until glossy.
5. Drizzle over egg foo young or use for dipping.

This easy keto egg foo young sauce comes together in just 5 minutes. It adds lots of classic Asian flavor with minimal carbs.

Is Egg Foo Young Good for Low Carb Diets?

Egg foo young can be a good option for low carb and keto diets when prepared properly. Here are some of the benefits:

– Eggs are naturally low in carbs and a great source of protein. This makes up the bulk of egg foo young.

– Lower carb vegetables like bean sprouts, cabbage and mushrooms can be used instead of higher carb ones.

– There’s no need for flour or other starchy thickeners thanks to the eggs.

– It provides a nice change of pace from typical breakfast eggs or omelets.

– Easy to adapt with keto-friendly sauces instead of sugary commercial ones.

– Satisfying and comforting if you miss Chinese takeout favorites.

The main downside of egg foo young is the need for a good amount of oil during cooking, so portion sizes should be controlled. Overall, it can be a tasty low carb meal when made with care.

Egg Foo Young for Diabetics

Here are some tips for keeping egg foo young diabetes-friendly:

– Use minimal added oil or cook with olive oil instead of more processed vegetable oils. This limits negative effects on insulin resistance.

– Include non-starchy vegetables like mushrooms, celery, zucchini and greens. They provide nutrients without spiking blood sugar.

– Avoid sugary sauces and gravitate towards healthier options like salsa, avocado or plain Greek yogurt.

– Combine with a side salad or non-starchy vegetables to add bulk and fiber. This prevents blood sugar spikes.

– Stick to a reasonable portion, such as 1 egg foo young pancake. This prevents overeating carbs and calories.

– Select lean proteins like chicken breast or shrimp instead of fattier meats.

With smart ingredient choices and proper portions, egg foo young can be adapted for a diabetic-friendly diet. Just control carb counts and limit fat.

Low Carb Egg Foo Young Meal Prep

Making egg foo young ahead for meal prep is easy:

– Cook egg foo young pancakes stovetop as usual, then cool completely.

– Place patties in reusable containers separating layers with parchment paper.

– Refrigerate for 3-5 days and reheat in microwave or skillet as needed.

– Prepare any sauces or sides like cauliflower rice in advance as well.

– Assembly each meal with egg foo young, sauce, and veggies when ready to eat.

– For grab-and-go breakfasts, assemble egg foo young inside lettuce wraps.

With some advance cooking, egg foo young can be a portable low carb meal for your work lunches or busy days. It reheats well and the eggs keep things satisfying.

Common Questions

Is egg foo young the same as egg drop soup?

No, egg foo young and egg drop soup are different Chinese egg dishes. Egg drop soup is a broth-based soup made by slowly pouring beaten eggs into hot broth. Egg foo young involves cooking beaten eggs with vegetables into an omelette or pancake.

Is egg foo young gluten-free?

Plain egg foo young is naturally gluten-free, containing just eggs and vegetables. However, some restaurants may add thickening agents like wheat flour, or serve it with sauces containing soy sauce (which usually has gluten). Check ingredients to confirm gluten-free status if needed.

What are good side dishes with egg foo young?

Some tasty low carb sides to pair with egg foo young include:

• Cauliflower rice
• Shirataki noodles
• Zucchini noodles
• Sauteed greens
• Kimchi
• Radishes
• Avocado

Can you freeze egg foo young?

Yes, it’s possible to freeze cooked egg foo young pancakes for longer term storage. Simply cool completely, individually wrap, and freeze for up to 3 months. Reheat straight from frozen in the skillet or microwave until hot in the center. The texture may be a little less fluffy compared to fresh.

Conclusion

Egg foo young can be a delicious and reasonably low carb meal when made with care. Choosing the right mix of low carb vegetables and avoiding sugary sauces keeps the net carbs in the 5-15 gram range for a serving. With some smart substitutions like cauliflower rice or a keto-friendly sauce, egg foo young can fit into a keto, low glycemic, or diabetic eating pattern. Preparing egg foo young yourself and controlling the ingredient list is the best way to keep carbs minimal.